Fitness & Sushi

In this episode you'll learn... ✅ The foundation you need to have before you focus on more specific physique goals ✅ What happens when you skip right to body change ✅ Why food and body freedom and physique goals can co-exist ✅ How to approach short term goals with a healthy mindset ✅ How your ideal body isn't static and can change over time ✅ Why Tony is going to miss carrying drunk Deanna o...

In this episode you'll learn... ✅ 4 of the most common fitness myths ✅ Why these myths are so prevalent ✅ Why believing these myths actually keeps you from achieving your goals ✅ The real truths that will help you succeed ✅ Why you're never going to get abs just by doing crunches ✅ Why Deanna always asks Tony a question he just spent 20 minutes answering   To work with Tony go to -  https://...

In this episode you'll learn... Why you can't rely solely on willpower when creating change The better way to approach habit change When willpower is actually useful The process of habit change so you'll know what to expect Why your thought process will make or break your new habit Why Deanna was disappointed when she realized she wasn't blowing Tony's mind   To work with Tony go to -  https://bui...

In this episode you'll learn... Why you become stuck in a state of food obsession The key to experiencing food freedom Why food freedom doesn't mean free-for-all The difference between controlling your body from a place of acceptance vs filling a void What to expect when you incorporate permission based eating Why Tony hates when Deanna brings up his emotional vulnerability   To work with Tony go...

In this episode you'll learn... Where the negative self-talk comes from Why you think being hard on yourself is motivating you but it's actually holding you back Strategies for overcoming negative self-talk Why you can't guilt and shame yourself into long term change One trick to separating yourself from your thoughts Why this episode felt like a therapy session   To work with Tony go to -  https:...

In this episode you'll learn... Where your cravings are actually coming from Why fighting cravings blinds you to the underlying problem What to do when you're experiencing overwhelming cravings Why cravings are a symptom and not the problem Why more willpower isn't the solution Why Fudgegate is still going strong   To work with Tony go to -  https://builtdaily.com To work with Deanna go to -  http...

In this episode you'll learn... What the most common nutrition mistakes are Why you're tempted to keep making these mistakes How to neutralize them and get on the right path Why honoring what your body needs in the moment is what gets you the outcome you want later How to enjoy more fun foods in your diet Why Deanna never copies Tony's food order   To work with Tony go to -  https://builtdaily.com...

In this episode you'll learn... What binge eating is and why it's a problem Why most solutions make the problem worse Strategies for putting you back in control of your eating The trifecta that leads to binge eating Binge eating is a side effect and not the problem itself Deanna has her own Ben Affleck moment with Tony To work with Tony go to -  https://builtdaily.com To work with Deanna go to - ...

In this episode you'll learn... What 90% of the population gets wrong every January How to not make January the ultimate Monday Why most of us end up falling for the New Years trap Why setting a weight loss goal sets you up for failure Why waiting until New Years is a sign there's already a problem Why Deanna sneaks away at night and why Tony is grateful for it   To work with Tony go to -  https:/...

In this episode you'll learn... Why we lose touch with our bodies in the first place How to identify commonly misunderstood body cues How to honor and apply this greater understanding of your body How using tools like calorie counting and weighing can divorce you from your body's signals Why ignoring hunger and craving cues always backfires What finger make lovin' means   To work with Tony go to -...

In this episode you'll learn... Why we become obsessed with weight loss How the obsession with losing weight makes it harder to lose it Where to actually focus your attention so you can achieve your goals Why focusing on outcomes blinds you to the processes that actually change you Why asking how many calories you should eat is the wrong first question to ask if you want to lose weight Why Deanna...

In this episode you'll learn... How your environment impacts your behaviors Why trusting yourself around food is just one piece of the food freedom puzzle How to balance food abundance with structure About the trigger vs compliance food spectrum Why you should focus on your general relationship with food before labeling your relationship with individual foods Why food puns turn us into immature ki...

In this episode you'll learn... What you can actually expect to happen on your transformation Why managing your expectations keeps you from giving up Where these unrealistic expectations are coming from and how they've been harming you Why transformation has little to do with a change in your body Why most transformations you see don't tell the whole story How Deanna and Tony work through a very a...

In this episode you'll learn... How to dismiss the scare tactics presented by the mainstream media The mindset that keeps you from overeating and feeling out of control How to enjoy your favorite holiday foods without backtracking on your goals Effective strategies for approaching one-off holiday events How to handle the times you end up overeating Why Deanna's fudge obsession is so amusing   To w...

In this episode you'll learn... Why fear of weight gain keeps you from making progress How to take effective action that isn't based on fears Strategies for trusting yourself in the face of fear The antidote to fear based thinking Where your fear of weight gain comes from How Deanna's lack of preparation finally caught up with her   To work with Tony go to -  https://builtdaily.com To work with De...

In this episode you'll learn... What diet culture is and why it's harmful Why you don't have to feel shame for wanting to change your body How to approach your weight loss journey in a psychologically healthy way Why diet culture is a function of motivations and processes Why weight loss pursuits should improve the quality of your life - not be your life Why Tony is afraid he's going to call Deann...

In this episode you'll learn... Why we care about what other people think of us How being dependent on other people's opinions of you negatively affects you The process for determining what opinions should be valued and which ones should be ignored Why other people's opinions have nothing to do with you How to blow off any criticism Through a live demonstration how Deanna criticizes Tony   To work...

In this episode you'll learn... What makes us want to give up even though we desperately want results What keeps us motivated for life What to do when you feel like giving up on your journey The consequences of being overly focused on outcomes What happens when you try to change too many things at once What Tony's love language is   To work with Tony go to -  https://builtdaily.com To work with De...

In this episode you'll learn... The different effects whole foods and processed foods have on your body Strategies for making processed foods part of the intuitive eating process How to get over your unwarranted fear of eating anything and everything Why permission based eating is the key to eating less Why processed foods adds a variable to the intuitive eating process Why Tony isn't afraid to ad...

In this episode you'll learn... The progress markers you should be focused on Why tracking progress is important for staying motivated Why quick results matter but not in the way you think The difference between process and outcome based progress markers Why focusing on your weight blinds you to the progress you're making Why Tony belittled Deanna's breakthrough   To work with Tony go to -  https:...

In this episode you'll learn... Why maintenance is not just about your weight Why understanding your ideal body is part of maintenance Why maintenance should be the easier part of your journey Why it's important to understand maintenance before you ever get there Why maintenance might actually feel like complacency Why Deanna refuses to give up fudge   To work with Tony go to -  https://builtdaily...

In this episode you'll learn... What the 80/20 principle is 5 core behaviors and mindsets for a simplified transformation What not to waste your time on Why exercise isn't enough Why being overly focused on details is holding you back What a hungersicle is   To work with Tony go to -  https://builtdaily.com To work with Deanna go to -  https://schobermedia.lpages.co/links/ To ask a question to be...

In this episode you'll learn... The pros and cons of calorie counting The biggest mistake people make when counting calories When to use calorie counting and when to use mindful eating The difference between quantifying what you're already eating and trying to hit a calorie target How to know if calorie counting isn't working for you Why Deanna gets gratification from the death of leaves   To work...

In this episode you'll learn... How to move away from seeing exercise as a chore and start seeing it as an opportunity instead How exercise can make you feel more powerful in fitness and in life. Why you should start seeing exercise as a means to experience your body How pushing past limits, both physical and mental, builds resilience, capability, and sense of accomplishment Why claiming time for...

In this episode you'll learn... Facts and fiction about nighttime eating Why it's perfectly OK to eat at night How to identify and honor what your body is trying to tell you Why we tend to overeat at night The non-food related reason you might be overeating at night Why our cleaning habits aren't as good as our eating habits To work with Tony go to -  https://builtdaily.com To work with Deanna go...